Meal prepping is one of the easiest ways to help stay in control of your eating habits. Whether you are counting calories or doing portion control containers, doing a simple meal prep will make eating healthy easier and more convenient.

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Losing 120 pounds is not easy. It takes time, dedication, and persistence. To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food. I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery. The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts. I also use the whey protein in my nighttime smoothie. I blend the protein with frozen berries and almond milk for my last meal of the day. I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need. Whey protein can also be used for cooking. I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin. The pre-workouts delays fatigue while improving reaction time and muscular endurance. I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4 I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time. I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine, and aspirin. I use this supplement as a fat burner and appetite suppressant. I am not recommending a particular brand because I think you should do research on this before taking. I take one pill first thing in the morning.

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak. These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa. These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil. I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible. Most the processed foods I eat come from foods like my protein bars. I try not to drink too much alcohol, maybe once or twice a month. Over the past 6 months, I have cut out fast food altogether. Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer. This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether. I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer. This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work. I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day. Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

Each day we are faced with challenges, and it is our discipline that allows us to defeat these challenges. We have a goal in mind and we can not allow temptation to lead us off our path. The greatest challenges come from old habits, desires, and self-loathing feelings that lead us on a downward spiral to failure.

So what do we do?

We have to make the decision to not let our wants out weigh our needs. We make the decision to do what is right, not what is easy, to achieve our goals. We have to tell ourselves that we will achieve, not that we think we can, but we will achieve what we want in life, then go out there and take it.

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These Oatmeal Protein Bites, are perfect on the go snacks that are low-fat and packed with protein. Each Bite contains less than 2 grams of fat, 10 grams of carbohydrates, and more than 5 grams of protein. These are easy to make no hassle treats that everyone will enjoy.

The ingredients for this recipe are very basic and directions are easy to follow.

For this recipe, I use Organic PBfit – All-Natural Chocolate Peanut Butter Powder. I like to use this because it helps lower the amount of fat in these bites. Other ingredients include Rolled Oats, Protein Powder, Unsweet Cocoa Powder, Cinnamon, Unsweetened Almond Milk, and Stevia. I like to use the Stevia to help add sweetness, but you can add honey or Agave Syrup to help sweeten the Bites.

To make these Bites, simply mix all dry ingredients in a large bowl and mix them together. Then, add the Almond Milk and mix until you have a thick consistency. Set in the Refrigerator for at least 2 hours. This step is important to help soften the oatmeal. After 2 hours roll into 15 even sized bites, and you’re ready to enjoy.